Clean Meal Plan For Weight Loss


The clean meal plan for weight loss is all about eating specific meals in order to reach your goal. Usually, people who have diabetes or that obesity, use this diet chart because it is one of the best ways to lose weight. Furthermore, in this article you will also find many benefits of eating clean for a week which will help in improving the health of all users.

This clean eating meal plan free is designed to help you lose weight while still eating healthy and satisfying meals. You’ll find recipes for breakfasts, lunches, dinners and snacks that are all low in calories but high in nutrients and flavor. Eating Clean Food List has been carefully crafted to be filling and delicious without sacrificing your health.

Our clean eating meal plan for beginners is designed to help you feel full and satisfied without making you feel like you’re missing out on treats or having to eat bland foods that are just boring. We’ve got breakfast, lunch and dinner recipes that are easy to prepare and absolutely delicious!

Table of Contents

Clean Meal Plan For Weight Loss

I’m eager to share my weight loss strategy with you because it allowed me to shed almost 60 pounds without using a scale or calorie counter. Real food must be included in a clean meal plan for weight loss, with no more than one cheat meal each week. I guarantee that following this strategy will help you stop relying on junk food to make you feel content and full.

I developed the Lose Weight by Eating Diet Plan with this in mind. You can find a diet plan for losing weight that prioritizes nutrition over activity below.

Although exercise plays a role, the major emphasis is on eating because this is a Lose Weight By Eating program. The strategy and the meals are all free, which is the best part because losing weight—real weight loss—shouldn’t set you back a fortune.

Try to shut out the cacophony of fad diets by following the four steps listed below. Thousands of people have lost weight and kept it off with the aid of this tried-and-true diet plan.

What Is Clean Eating?

new to eating healthfully? Eating this way is similar to following the “healing diet” that Dr. Axe has been recommending for years because it lowers or eliminates processed foods, food allergies, and irritants.

Instead, it stresses using high-quality ingredients that provide important nutrients and cooking more nutrient-dense meals at home.

These are the key objectives of the majority of clean eating programs:

  • Decrease inflammation —  Since inflammation harms healthy cells, artery walls, joints, brain tissue, and the digestive tract, it has been connected to almost every chronic disease there is. Your body is better able to recover from any disease and stop new ones from developing by lowering inflammation. This is precisely why you should include a lot of anti-inflammatory foods in your clean eating meal plan, such as fruits, vegetables, nuts, seeds, ancient grains, healthy fats, and lean protein.
  • Help lower acidity and alkalize the body —  Your body strives to keep itself within an ideal pH range, but acidic foods (such as soda, processed meats, and refined grain items) cause your body to become less alkaline than it would prefer. Because all diseases prefer an acidic environment to grow, an alkaline diet is the best way to shield your body from the negative consequences of age and a bad lifestyle.
  • Better control blood sugar (glucose) levels —  Your sugar intake has an impact on how your body stores body fat and how much stress hormones you create, among other metabolic and hormonal processes. By avoiding refined carbs and sugary meals and beverages, you can manage your weight with clean eating. This is because a clean diet maintains a steady blood glucose level, enables insulin receptors to function properly, and generates sufficient amounts of satiety hormones (like leptin) to support a healthy body weight.
  • Remove toxins and artificial ingredients —  Obesity, hormone abnormalities, and autoimmune illnesses have all been related to environmental toxicity. We consume toxins from processed foods high in artificial substances, low-quality animal products, pesticide-sprayed crops, and a variety of refined foods.
  • Provide optimum nutrients —  Since a substantial portion of the food supply is processed and depleted of natural vitamins, minerals, antioxidants, and enzymes, nutritional deficiencies are prevalent today. More natural, fresh foods in your diet can help you battle oxidative stress, delay aging, sharpen your mind, and have more energy.


One of the biggest benefits of eating clean is the significant decrease in inflammatory, processed foods and encouragement of a wide variety of authentic, largely fresh/raw foods.

Sadly, many of the foods we consume in America today are highly processed or genetically altered, so any diet that encourages the use of more natural ingredients is a significant step in the right direction.

Processed meals can harm the sensitive lining of your digestive tract, making them unpleasant and difficult to digest.

You owe it to yourself to eat healthfully if you have allergies, cardiovascular disease, arthritis, digestive disorders, sleeplessness, depression, or anxiety—basically, any sort of chronic disease.

Eating well may be powerful, helping you feel more energised, self-assured, cheery, and tranquil. It can also help reverse symptoms of the majority of lifestyle- or inflammation-related disorders.

Eating Clean Food List

The best strategy to reduce weight and live a healthy lifestyle is to eat clean. You must consume raw food that has been flavored and processed-free. You will need a clean food list of foods that you may and cannot eat in order to accomplish this. This article’s food list will assist you in completing this work by giving you a complete list of foods that are perfect for clean eating.

How can you start eating cleanly? While this manner of eating can mean different things to different people, there are some universally true fundamentals.

A clean eating diet includes plenty of fresh, plant-based meals (particularly vegetables and some fruit), as well as enough high-quality protein and heart-healthy fats.

Clean eating isn’t always associated with being “plant-based” or even vegetarian or vegan, although this isn’t always the case. It’s not about cutting out animal products and consuming exclusively plant-based foods; it’s about striking a balance and making the highest-quality choices you can.

Dr. Axe personally suggests consuming roughly equal proportions (30 percent each) of clean protein sources, good fats, and low-glycemic carbohydrates in the form of fruits and vegetables.

Foods to Include:

  • Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
  • Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
  • Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
  • Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
  • Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
  • Whole grains: quinoa, barley, buckwheat, millet, brown rice
  • Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
  • Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
  • Meat: grass-fed beef, lamb, venison, wild game
  • Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
  • Poultry: organic chicken, turkey, goose, duck
  • Cage-free eggs
  • Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
  • Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
  • Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
  • Beverages: water, tea, kombucha, bone broth

Foods to Avoid:

  • Refined grains: white rice, pasta, white bread, breakfast cereals
  • Added sugars: soda, juice, candies, cookies, granola bars, baked goods, ice cream
  • Unhealthy fats: refined vegetable oils, shortening, hydrogenated fats, fried foods
  • Conventional meat and poultry
  • Farmed fish
  • Processed foods: potato chips, crackers, frozen meals, microwave popcorn, processed meat, instant noodles, etc.

If a clean eating meal plan sounds far removed from how you currently eat, here are three steps you can take to get started:

1. Switch Up Your Fats

Work on eliminating “bad fats” and substituting healthy “good fats” for them. If you cook at home with genuine fats and steer clear of packaged goods or fried foods most of the time, it should be quite simple to choose products that are devoid of hydrogenated (trans fats) and partially hydrogenated oils.

Refined vegetable oils, such as soybean, canola, sunflower, and safflower oils, should also be avoided. Instead, use healthy fats when cooking, such as coconut oil, real olive oil, or grass-fed butter.

2. Focus on High-Quality Animal Products

If you consume a lot of animal proteins (meat, poultry, eggs, fish, and dairy), you should make an effort to buy the highest-quality foods you can. Numerous studies have linked commercial dairy products, factory-farmed meats, and heart disease.

Choose wild-caught, cage-free, pasture-raised, and grass-fed proteins. This makes sure you eat plenty of good fats, including omega-3s. Additionally, the buildup of pesticides, herbicides, antibiotics, and hormones in conventional meats and other animal commodities is a source of concern.

Try raw dairy products, such as yogurt or kefir, which are probiotic foods and immune system enhancers, if you have trouble digesting dairy.

3. Remove Added Sugar and Make Your Grains Whole

The majority of people’s calories nowadays are made up of an increasing amount of refined sugar and grain items. This is a significant issue since refined or high-glycemic sweets raise blood sugar levels and encourage insulin resistance, which results in weight gain, early aging, and degenerative diseases.

Additionally, diets high in refined sugar are typically “empty calories,” meaning they provide little nourishment. Many of these foods even contain antinutrients, which prevent you from properly absorbing nutrients like vitamins and minerals. Don’t necessarily believe the marketing claims on packaged foods because even many gluten-free meals can be deficient in nutrients.

Make sure your grains are “ancient” and entirely whole, and carefully read the ingredient labels to look for added sugar (which can be listed under a variety of names).

The majority of cereals, sweetened beverages like juice or soda, white rice, white pasta, and white bread are among the snacks and beverages that most quickly raise blood sugar levels. Additionally, we consume a lot of added sugar from covert foods like sauces, lunch meats, pizza, “natural” fruit drinks, condiments, and canned soups and sauces.

Considering an alternative meal? Incorporate more low-glycemic carbohydrates like fruits, vegetables, and whole (preferably sprouted) grains into your diet. These foods are rich in fiber, enzymes, vitamins, minerals, and antioxidants.

In addition to keeping you fuller longer, increasing energy levels, and supporting gut and heart health, fiber found in whole grains and plant foods also helps reduce the absorption of sugar into the bloodstream.

The 4 Steps to Clean Eating Weight Loss:

  1. Remove all processed foods and artificial sweeteners from your diet
  2. Plan your meals and log what you eat and drink
  3. Move your body more
  4. Drink a gallon of water a day

We will delve deeper into each step below. But before we go, it’s important to note that none of these measures should be viewed as regulations. We all make mistakes, therefore it’s okay if you do. What matters is what you do in the wake of a mistake.

Step #1: Remove all processed foods and artificial sweeteners from your diet.

Love cheese? How about chocolate? At Lose Weight By Eating we don’t encourage you to give up what you love. In fact the only thing we encourage you to give up is the artificial foods and embrace clean eating.

What Is Clean Eating Diet?

The easiest way to describe clean eating is to cut out any processed and artificial foods from your diet. and putting more of an emphasis on wholesome, unadulterated foods.

Your body is a product of nature; restore it to its natural state and enjoy the benefits of a clean diet, including living a longer, healthier life, having beautiful, luminous skin and hair, losing weight quickly, and maintaining a healthy weight.

You wouldn’t give cardboard to your beloved bird, would you? Contrary to popular belief, you would feed them nuts and seeds, just like they would in the wild.

It’s time to adopt the mindset of the bird; nourish yourself with foods that people discovered and developed in the wild hundreds of millions of years ago rather than “frankenfood” created in a lab.

How To Eat Clean And Healthy

For some people, learning how to eat cleanly and healthfully may not be a hardship, but for others, it may be their toughest obstacle. What if there was a handbook that was 100% accurate to make this process simpler? Well, there is now. Prepare to change your life with the help of this guide to a clean and nutritious diet.

The boxed, prepared foods should be avoided in order to better comprehend and implement Step 1. Instead, browse the grocery store’s perimeter.

You may buy organic fruits and vegetables in the grocery store by only shopping the perimeter. Freshly made bread from the store bakery and lean protein from the butcher.

You only purchase fresh foods. This is obviously more of a metaphor than a regulation. In addition to organic whole wheat flour and spices, organic pasta, rice, and beans are frequently found in aisles.

Clean Eating Meal Plan for Weight Loss – 7, 14, or 21 Day

When you have all the tools, making a clean eating meal plan is simple.

The 40 low-calorie recipes we’ve provided below include 10 breakfasts, 10 lunches, 10 dinners, and 10 snacks. We’ve also included a printable clean eating meal plan pdf and instructions on how to complete a meal planner.

In the event that you are unable to discover the breakfasts, lunches, dinners, or snacks you are desiring, we have also provided links to thousands of other free clean eating recipes.

Pick up organic brown rice and be sure to choose these items in their purest forms. Not the spice-filled rice mixture box. The ingredient list should only list “brown rice.”

Don’t worry if this method of cooking doesn’t quite feel right to you. You can find out what to eat to lose weight by reading Lose Weight By Eating. It is jam-packed with simple, delectable, low-calorie, all-natural clean eating recipes. All of these dishes have the familiar comfort food flavor that you and your family love.

Eat More Fat Burning Foods – Food That Burns Belly Fat

The amount of belly fat you burn or store can be greatly influenced by your diet. Right, belly fat can be the hardest to understand and lose. This is due to the fact that your stomach is where a number of vital organs, such as your liver, kidneys, intestines, spleen, and pancreas, are located. The operation of your organs may be hampered by excess fat in this area.

A key component of the Lose Weight By Eating diet is fat-burning food.

To transform recipes into foods that stimulate the metabolism, we make little adjustments.

For instance, you may substitute almond milk for buttermilk in a pancake recipe. This can lower your caloric intake and supplement your diet with natural fat burners.

Your ability to lose weight successfully can be greatly impacted by small adjustments to your food and recipes. Check out some of my favorite recipes for increasing metabolism.

Top Foods that Burn Fat:

  1. Hot Peppers
  2. Green Tea and Coffee
  3. Whole Grains, Quinoa and Oats
  4. Grapefruit and other Citrus Fruits
  5. Lean Poultry and Fish
  6. Beans and Lentils
  7. Berries
  8. Apples
  9. Almonds, Almond milk and Almond butter
  10. Eggs
  11. Greek Yogurt
  12. Spinach and Broccoli

Fat burning ingredients can be added to many recipes. Just keep in mind that organic food will have more nutrition and therefor more metabolism boosting nutrition.

Step #2: Plan your meals and log what you eat and drink.

It occurs to me that this sounds like homework; might it be more helpful to refer to it as studying?

This “studying” includes making meal plans and keeping track of your intake. It will come easy for you to start remembering the caloric content of your favorite foods and products.

The best part is that you will discover your personal eating preferences and cravings, enabling you to better tailor your meal plans over time.

After a few weeks, you could notice that you always experience a 3:00 PM appetite for carbohydrates. With a thin sandwich for lunch, you can sate that craving in advance. Or, a sweet oatmeal breakfast can satisfy a sweet appetite around ten in the morning.

5 Meal Prep Lunches/Dinners (UNDER 395 CALORIES)

These 5 meal prep lunches are all 392 calories OR LESS!

Meal prepping lunches and dinners has never been easier with this handy guide.

We recommend picking 1-2 meal perps per week, then alternating them each day so your tastebuds don’t get bored.

Special Note: 

Due to its high calorie content, the nutrition is based on the Teriyaki Chicken Meal Prep Recipe. You may print a recipe card and a nutrition label for each recipe from the links provided!

As boring as this one step may appear, it is crucial for later weight reduction and maintenance, and it binds the whole process together.

You can avoid plateaus and stay motivated by following a dietary plan. Long-term, you’ve studied to achieve your new, healthy lifestyle and physique. After doing the research, it is simpler to stick to your weight-loss diet.

You are preparing for the most significant test of your life, which is your health, so don’t skip this phase.

Clean Eating Meal Plan Free

By substituting unhealthy commercial foods with wholesome home-cooked meals, the Clean Eating Meal Plan Free Guide can help you eat better, feel better, and have more energy. You can use the manual to:

You are setting yourself up for weight reduction success by creating a meal plan.

Have you ever found yourself more inspired to work out after buying a new yoga mat or pair of running shoes? Making a meal plan has a similar motivating effect.

You are more likely to stick to your food plan if you sit down and give it some thought. This is a result of the time you invested in it.

Knowing you have a delicious meal planned for later today will make it simpler for you to stick to your diet plan, and knowing you have a strategy to stick to will make it less likely for you to indulge.

How Many Calories Should I Eat Per Day?

Considering that we’re discussing creating a meal plan. We must also discuss how many calories you should aim to consume.

Knowing your target weight is all you need to know if you want to lose weight. Calculating your daily calorie goal is as simple as adding a zero to the end of your target weight.

Just make sure you don’t consume less than 1200 calories daily! Your metabolism will shift into preservation mode as a result, which may lead your body to retain weight rather than lose it.

If your ideal weight is 135 pounds, then you should consume 1350 calories each day.

Step #3: Move your body more

Weight loss is 70% what you eat and 30% exercise.

Many people often think exercise is more important in weight loss and they disregard the healthy diet part.

That is why Step #3 is to move more. You don’t have to train for a marathon to lose weight, however exercise will speed up the process and, perhaps more importantly, tone your body.

After Workout Banana Smoothie

After a workout, this smoothie with 128 calories is great! Watermelon and bananas both contain potassium, which speeds up your recovery. Additionally, the calorie count is excellent for a post-workout snack.

After losing weight, many people ask me what to do about loose or excess skin. It’s always “that’s what exercise is for,” in response.

Find a way to make the most of it, even if all you have time for is a 20-minute yoga video after the kids are in bed for the night. And whenever you can, extend your workouts, even by 5 minutes.

How to Lose Weight Without Exercise

Exercise is not necessary for weight loss. When you sleep, your body burns calories, and eating less is more efficient than working out more vigorously to burn the same number of calories. You can still lose weight, so don’t worry.

What occurs then if you are unable to exercise?

Many people have physical limitations that prevent them from engaging in traditional forms of exercise. For those people, I can assure you that weight loss is still possible.

As I mentioned earlier, eating habits and activity account for 70% of weight loss. In order to lose weight if you are unable to exercise, you must adhere strictly to your eating plan.

Additionally, you must try your hardest to move your body more. That can entail using the stairs rather than the elevator or even putting in extra effort during physical therapy.

You will notice the weight melt off if you exert as much effort as you can and follow the other 3 stages.

Step #4: Drink a gallon of water a day

Water is key to losing weight.

Besides tasting great, studies have proven that drinking water naturally boosts your metabolism along with many additional water health benefits. It fills you up, flushes your system and naturally increases metabolism.

How Much Water Should I Drink to Lose Weight

We recommend you try to drink a gallon of water (3 ¾ liters) a day. This will help weight loss and even in general better health.

A gallon of water may seem like a lot… but it’s a good weight loss goal to strive for each day.

By having 40 ounces of water in the al morning, noon and night you will stay full and hydrated.

5 BEST Infused Water for Weight Loss Recipes

All of these water detox drinks for weight loss support metabolism, lessen bloating, strengthen the immune system, and help you lose weight!

All five of the recipes for infused water for weight reduction can be prepared in advance and are listed in order of ease (the first requires only two ingredients, while the final two require four).

The huge amount of water aids in flushing your system and boosting metabolism. It’s a simple step that virtually everyone can complete and a fantastic aid in weight loss.

It’s okay if you can’t reach a gallon. Start off cautiously with 60 ounces daily. After that, increase by an additional 10 ounces every day until you reach a gallon.

This straightforward approach to a clean-eating meal plan will help you resume the eating behaviors that make you feel your best if you feel like your healthy habits have gone out of hand. You’ll consume plenty of nutritious whole foods during this 14-day diet plan, some of which you’ll prepare yourself and others which you can purchase from the supermarket (see our Clean-Eating Shopping Tips for our recommended brands of packaged goods).

You will feel energised, full, and satisfied after eating the meals and snacks in this diet. With 1,200 calories each day, this diet meal plan will help you lose up to 4 pounds in just two weeks.

Clean Eating Meal Plan for Beginners

You will do well following this clean eating meal plan for beginners. I’ll show you how to prepare meals for breakfast, lunch, and dinner that are clean-eating-friendly. Instead of the typical beef or pork red meat, clean eating emphasizes fruits and vegetables, whole grains, lean proteins like fish and chicken breasts, nuts, seeds, and healthy fats like avocado. If weight loss is one of your goals, eating clean will assist increase your energy levels, which will enable you to live an active and energetic lifestyle.

The idea behind clean eating is straightforward, and utilizing a meal plan to follow (or merely as inspiration) can make it much simpler to comprehend. Increase your intake of healthy foods, such as whole grains, lean protein, healthy fats, and lots of fruits and vegetables, while cutting back on foods that can make you feel unwell when consumed in big quantities (think refined carbs, alcohol, added sugars and hydrogenated fats).

All foods can be included in a balanced diet, but sometimes you just need to start again and concentrate on consuming more of the nutritious items you may be avoiding. This simple clean-eating meal plan is a fantastic way to consume more of those healthy foods, including 14 days’ worth of nourishing meals and snacks.

Start with our 3-Day Clean Eating Kick-Start Meal Plan and work your way up if 14 days seem like too much. After completing this 14-day schedule, go on our 30-day Clean-Eating Challenge, where you may set aside time to create dozens of great clean-eating meals like those in this menu.

Week 1

How To Meal Prep For The Week On A Budget:

A little prep at the beginning of the week goes a long way to make rest of the week easy.

  1. Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week. (To buy:, $26 for 5-pack)
  2. Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container. (To buy:, $8)
  3. Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. (To buy:, $38) Because Day 1’s dinner—the Kale Salad with Beets & Wild Rice—calls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.

Day 1

Breakfast (287 calories)

* 1 serving Muesli with Raspberries

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

A.M. Snack (62 calories)

* 1 medium orange

Lunch (360 calories)

* 4 cups White Bean & Veggie Salad

P.M. Snack (95 calories)

* 1 medium apple

Dinner (420 calories)

* 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice

* 1 serving Balsamic-Dijon Chicken

Daily Totals: 1,224 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.

Day 2

Breakfast (270 calories)

* 1 serving Avocado-Egg Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it’s made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that’s made without added sugars.

A.M. Snack (101 calories)

* 1 medium pear

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

P.M. Snack (62 calories)

* 1 medium orange

Dinner (439 calories)

* 1 serving cup Squash & Red Lentil Curry

* 1/2 cup Easy Brown Rice

Daily Totals: 1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.

Day 3

Breakfast (287 calories)

* 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

* 1 medium orange

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

P.M. Snack (92 calories)

* 12 almonds

Dinner (439 calories)

* 1 serving Asian Tilapia with Stir-Fried Green Beans

* 1 cup Easy Brown Rice

Daily Totals: 1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.

Day 4

Breakfast (257 calories)

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (95 calories)

* 1 medium apple

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

P.M. Snack (105 calories)

* 1 medium banana

Dinner (432 calories)

* 1 serving Sheet-Pan Chicken & Brussels Sprouts

* 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing

Daily Totals: 1,214 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.

Day 5

Breakfast (290 calories)

* 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

A.M. Snack (32 calories)

* 1/2 cup raspberries

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

Dinner (543 calories)

* 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.

Day 6

Breakfast (257 calories)

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (101 calories)

* 1 medium pear

Lunch (325 calories)

* 1 serving Veggie & Hummus Sandwich

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own. EatingWell’s Garlic Hummus is both easy and delicious.

P.M. Snack (62 calories)

* 1 medium orange

Dinner (543 calories)

* 1 serving Cauliflower Rice-Stuffed Peppers

* 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.

Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

Day 7

Breakfast (307 calories)

* 2 cups Jason Mraz’s Avocado Green Smoothie

A.M. Snack (35 calories)

* 1 clementine

Lunch (352 calories)

* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

* 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

If you’re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you’re ready to eat. Buy It!, $19 for a 9-piece set.

Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.

P.M. Snack (30 calories)

* 1 plum

Dinner (490 calories)

* 1 1/2 cups Mexican Cabbage Soup

* 2 cups No-Cook Black Bean Salad

Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up 2 servings of the Mexican Cabbage Soup in a leak-proof container (To buy:, $7.19 for 1) to have for lunch on Days 9 & 12.

Daily Totals: 1,214 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.

Week 2

How To Meal Prep For The Week On A Budget:

A little prep at the beginning of the week goes a long way to make the rest of your week easy.

  1. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week. Store leftovers of the chicken and quinoa separately in large glass meal-prep containers. (To buy:, $38)

Day 8

Breakfast (338 calories)

* 1 serving Scrambled Eggs with Vegetables

A.M. Snack (119 calories)

* 1/4 cup hummus

* 1 cup sliced cucumber

Lunch (325 calories)

* 1 serving Veggie & Hummus Sandwich

P.M. Snack (30 calories)

* 1 plum

Dinner (302 calories)

* 1 serving Greek Kale Salad with Quinoa & Chicken

Evening Snack (102 calories)

* 1 serving Broiled Mango

Daily Totals: 1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.

Day 9

Breakfast (307 calories)

* 2 cups Jason Mraz’s Avocado Green Smoothie

A.M. Snack (35 calories)

* 1 clementine

Lunch (328 calories)

* 1 1/2 cups Mexican Cabbage Soup

* 1 cup No-Cook Black Bean Salad

P.M. Snack (92 calories)

* 3/4 cup Kiwi & Mango with Fresh Lime Zest

Dinner (453 calories)

* 1 cup riced cauliflower, heated

* 1 serving Soy-Lime Roasted Tofu

* 2 cups Colorful Roasted Sheet-Pan Veggies

* 1 Tbsp. Citrus Vinaigrette

Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.

Daily Totals: 1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.

Day 10

Breakfast (290 calories)

* 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (64 calories)

* 1 cup raspberries

Lunch (370 calories)

* 1 serving Chicken & Apple Kale Wraps

P.M. Snack (92 calories)

* 1 plum

* 8 almonds

Dinner (402 calories)

* 1 serving Panko-Crusted Pork Chops with Asian Slaw

Daily Totals: 1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.

Day 11

Breakfast (270 calories)

* 1 serving Avocado-Egg Toast

A.M. Snack (64 calories)

* 1 cup raspberries

Lunch (302 calories)

* 1 serving Greek Kale Salad with Quinoa & Chicken

P.M. Snack (95 calories)

* 1 medium apple

Dinner (478 calories)

* 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce

* 1 cup Basic Quinoa

Meal-Prep Tip: Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.

Daily Totals: 1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.

Day 12

Breakfast (290 calories)

* 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (96 calories)

* 1 clementine

* 8 almonds

Lunch (344 calories)

* 1 1/2 cups Mexican Cabbage Soup

* 2 cups mixed greens

* 1 Tbsp. Citrus Vinaigrette

* 2 Tbsp. sunflower seeds

Toss greens in vinaigrette. Top with sunflower seeds.

P.M. Snack (78 calories)

* 1 hard-boiled egg, seasoned with a pinch each of salt and pepper

Dinner (408 calories)

* 1 serving Spaghetti Squash & Meatballs

Daily Totals: 1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.

Day 13

Breakfast (264 calories)

* 1 cup nonfat plain Greek yogurt

* 1/4 cup muesli

* 1/4 cup blueberries

A.M. Snack (70 calories)

* 2 clementines

Lunch (325 calories)

* 1 serving Veggie & Hummus Sandwich

P.M. Snack (95 calories)

* 1 medium apple

Dinner (446 calories)

* 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.

Day 14

Breakfast (270 calories)

* 1 serving Avocado-Egg Toast

A.M. Snack (70 calories)

* 2 clementines

Lunch (378 calories)

* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

* 1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus

P.M. Snack (30 calories)

* 1 plum

Dinner (458 calories)

* 1 serving Fish with Coconut-Shallot Sauce

* 1/2 cup Basic Quinoa

* 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

Daily Totals: 1,207 calories, 61 g protein, 113 g carbohydrates, 27 g fiber, 60 g fat, 1,146 mg sodium.

Clean Eating Meal Plan For Family

The family clean eating meal plan is ideal for those who want to eat well and lead a healthy lifestyle. To help you and your family consume the healthiest, purest, and most naturally nutrient-rich foods possible, the clean eating meals listed below were developed.

Clean eating - Dr. Axe

Have you noticed how eating more “whole foods” has become more popular recently, while eschewing items that frequently lead to allergies, sensitivities, sugar cravings, and weight gain? Even many well-known supermarket businesses are working hard to organize their shelves and get rid of questionable components from their items, such trans fats. The “clean eating” movement, as it is known, advocates consuming food as close to its unprocessed, unaltered nature as possible.

Clean eating and mindful eating are effective alternatives to the harmful, unhealthy fad diets that many people have been accustomed to. How do you practice clean eating, and what precisely is it? Let’s investigate.

Sample Clean Eating Meal Plan

eating natural foods, such as lean proteins, entire grains, and raw fruits and vegetables. A clean diet excludes foods that have been processed or refined. Additionally, it eliminates preservatives and artificial additions like coloring, flavoring, and sweeteners.

What foods may I consume on a clean eating day?

Here is an illustration of a dinner that features some of the top clean eating ingredients:

A sample clean eating meal plan is helpful for those who follow a special diet. This diet refers to


  • Tropical Acai Bowl with Mango and Hemp Seeds
  • Avocado Toast 5 Ways
  • Crustless Spinach Quiche


  • Tuscan White Bean Soup
  • Cauliflower Pizza
  • Curried Turkey Salad
  • Fish Tacos


  • Gluten-free Banana Bread
  • Chia Seed Pudding


  • Grilled Honey Glazed Salmon
  • Butternut Squash Ravioli
  • Slow Cooker Chicken and Rice

Risks and Side Effects

People who rigidly adhere to a clean diet to the point where it becomes unhealthy and compulsive have come under increasing scrutiny in recent years. This is known as “orthorexia,” a condition in which a clean eater pushes things too far and develops extreme stress and obsession with their diet.

Orthorexia, according to the National Eating Disorder Foundation, is an obsession with moral eating that “begins as an innocent endeavor to eat more healthfully, but causes othorexics to become focused with food quality and purity.” They become preoccupied with decisions about what to eat, how much to eat, and how to handle mistakes. Self-worth is entangled with the orthorexics’ strict dietary regimen.

There is no denying the benefit of eating well for your health, but the level of worry some individuals suffer about constantly selecting the right foods can be very detrimental.

You may be developing orthorexia and should think about speaking with a professional if you notice that you are spending an increasing amount of time researching or choosing foods at the grocery store, getting nervous when eating out with friends, or having trouble finding foods that meet your expanding definition of what is “healthy.”

You made it!

You did a great job sticking to this clean-eating diet. Whether or not you tried every recipe in this diet plan, we hope you found it motivating, intriguing, and educational. Don’t forget to check out our other healthy meal plans and keep up the excellent work.

Benefits Of Eating Clean For A Week

Clean eating has several advantages, and people choose “clean” living for a variety of reasons. Consuming natural, unprocessed foods as well as those that have undergone little processing through techniques like soaking, sprouting, or fermentation is part of eating clean.

When you follow a clean eating regimen, you are more likely to consume a balanced meal that is mostly composed of fruits, vegetables, and whole grains, which give your body healthy fuel and long-lasting energy. Additionally, it advises you to avoid foods that have fillers and toxic components that your body must filter out.

Clean diet foods have high water content and balanced amounts of minerals and vitamins. Consuming these meals can improve general functioning of the body and maintain homeostasis (or ideal balance) in the body:

  • Weight loss: Typically lower in calories than junk foods, making it easier to maintain a caloric deficit.
  • Mood: High in antioxidants and other nutrients that help boost mood and promote overall mental wellness.
  • Gut health: Rich in fiber and antioxidants that aid in the growth of beneficial gut bacteria.
  • Immune system: Rich in antioxidants and minerals can help your immune system function properly.
  • Disease prevention: Helps prevent chronic diseases such as cardiovascular disease and cancer.
  • Anti-aging: Combats aging by countering oxidative stress.
  • Anti-inflammatory: Can reduce chronic inflammation, which is associated with the development of major chronic diseases.


Can I start whenever I want?
Yes! Of course. We know that not everyone can start on a Monday or on Jan. 1. Just follow the plan as it is laid out since many of the daily recipes use ingredients cooked or prepped on previous days.

What if I don’t like almond milk?
Any nondairy-beverage alternative can be used in this plan as a substitute for almond milk, like hemp, rice, coconut (that is, a coconut milk beverage, not canned coconut milk), flax, soy, etc. — just make sure your beverage is unsweetened. C&J Nutrition, the dietitians we partnered with on this plan, suggest you opt for one that is also fortified with calcium and vitamin D.

Do I have to give up coffee and tea?
There is no reason to cut out coffee and tea completely since doing so can often sabotage the success of a plan like this. But don’t go crazy! Limit yourself to no more than two eight-ounce cups each day — 16 ounces is a Grande at Starbucks. Do drink your coffee or caffeinated tea by noon, since these beverages can interfere with sleep. If you like milk in your coffee, try it with an unsweetened dairy alternative, like soy or almond, or try your coffee black — you might just like it.

When should I eat the snack and the daily treat?
The creators of this plan, C&J Nutrition, recommend not going more than four to five hours without a meal or snack, so use the snack and treat to ensure this timing happens. A daily meal schedule might look something like this:

  • 7 a.m. breakfast
  • 10 a.m. snack
  • 1 p.m. lunch
  • 6 p.m. dinner
  • 8 p.m. treat

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